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Black Bean, Sweet Potato & Corn Stew

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Black Bean, Sweet Potato and Corn Stew

A delicious, filling, and nutritious stew is an ideal dish on a chilly winter day. Serve it with some warm corn tortilla or a few slices of good bread.

 

Yield

2 servings

Prep

15 min

Cook

25 min

Ready

40 min
Low in Saturated Fat, Low Cholesterol, Cholesterol-Free, Trans-fat Free, High Fiber

Ingredients

Amount Measure Ingredient Features
2 teaspoons canola oil
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2 medium onions
chopped
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1 medium sweet potatoes, or yams
peeled and cut into 1/2-inch dice
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2 cloves garlic
minced
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1 jalapeño pepper
seeded and minced
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2 teaspoons cumin
ground, or as needed
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½ teaspoon salt
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¾ cup water
or stock
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¾ cup corn
frozen or fresh
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15 ounces black beans
1 can, rinsed
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2 tablespoons cilantro
freshly chopped
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black pepper
freshly ground, to taste
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1 limes
cut into wedges
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Ingredients

Amount Measure Ingredient Features
1E+1 ml canola oil
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2 medium onions
chopped
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1 medium sweet potatoes, or yams
peeled and cut into 1/2-inch dice
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2 cloves garlic
minced
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1 each jalapeño pepper
seeded and minced
* Camera
1E+1 ml cumin
ground, or as needed
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2.5 ml salt
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177 ml water
or stock
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177 ml corn
frozen or fresh
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433.5 ml/g black beans
1 can, rinsed
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3E+1 ml cilantro
freshly chopped
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1 x black pepper
freshly ground, to taste
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1 each limes
cut into wedges
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Directions

Heat oil in a large cast-iron skillet over medium-high heat. Add onions and sauté until browned in spots, 3 to 5 minutes.

Stir in sweet potato and cook, stirring, until it starts to brown in spots, about 6 minutes. Add garlic, jalapeño, cumin and salt; sauté until fragrant, about 30 seconds. Stir in water, or stock, and bring to a boil.

Reduce heat to simmer, scraping up any browned bits, and cook until liquid is absorbed and sweet potatoes are tender, about 15 minutes.

Add corn and black beans and cook until heated through. Stir in cilantro and season with salt and pepper. Serve with lime wedges.



* not incl. in nutrient facts Arrow up button

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Nutrition Facts

Serving Size 589g (20.8 oz)
Amount per Serving
Calories 41914% from fat
 % Daily Value *
Total Fat 7g 10%
Saturated Fat 1g 4%
Trans Fat 0g
Cholesterol 0mg 0%
Sodium 1496mg 62%
Total Carbohydrate 26g 26%
Dietary Fiber 22g 89%
Sugars g
Protein 38g
Vitamin A 223% Vitamin C 70%
Calcium 18% Iron 38%
* based on a 2,000 calorie diet How is this calculated?
 

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